Angee's Health and Wellness CoachingHabits are not a destination to reach, but rather a way of life to embrace.
It’s easy for anyone to motivate themselves to exercise or eat healthily for a short time, but without changing the underlying belief system, it’s difficult to maintain these habits for the long term.
While starting points and goals for everyone may be completely different, we all share one important thing in common.
Successful clients approach the Coaching relationship with an open mind for collaboration, experiment with different skills to find what works best and strike a balance between “regular life” and getting healthy.
Along the way, you will learn when to lean in and push yourselves and when to have patience and scale things to fit your life’s circumstances.
Shifting our mindset from I want to do it all or nothing to always something, can make progress immediately feel less overwhelming. No matter life’s circumstances, there’s always something we can do.
Customizing our priorities allows us to laser focus on things that will make the biggest impact as we balance our goals, our lifestyle, and the things that bring us joy (like chocolate)
Habit Laws
| Make It Obvious | Set up reminders! Schedule a habit each time every day. Make it part of an existing routine. Such as drinking 2 glasses of water first thing in the morning. Stack your habits eg after showering I will drink water and then make a smoothie to take to work (new habit) Use your environment. Make sure healthy food is visible in the fridge, cupboard, and benchtop. |
| Make It Attractive | Find a meaningful “why”: Focus on the benefits. Make it enjoyable. Create a positive association: Associate the habit with a positive experience, such as listening to your favourite music while you do it or rewarding yourself after completing it. Create a social aspect: Make the habit more attractive by doing it with a friend or joining a group of people who share your interest in the habit. Track your progress: Seeing progress over time motivates and makes the habit more attractive. |
| Make It Easy | Start small: Begin with a tiny habit that is so easy it’s almost impossible to fail. For example, if you want to start exercising, start with just 10 minutes a day. Simplify the habit: Make the habit as simple as possible. If you want to walk, start with just one minute a day or use a guided meditation app to help you. If walking, start with a short distance. Remove barriers: Remove any barriers that might make it difficult to do the habit. For example, if you want to read more, keep books within reach or on your nightstand. If you want to drink water have a full glass of water ready where you can see it. Create a habit trigger: Create a trigger that reminds you to do the habit. For example, if you want to drink more water, place a water bottle on your desk or set an alarm on your phone to remind you to drink water. Make it rewarding: Celebrate small wins and reward yourself for sticking to the habit. |
| Make it Satisfying | Immediate reward. Make it pleasurable and be creative with your habits. Make meals using spices that you do not use every day. Whatever it is that you think will make healthy eating pleasurable including preparation. Visualize yourself succeeding at the habit and the positive outcomes that come with it. Celebrate small wins and reward yourself for sticking to the habit. Share your progress with others, whether it’s friends or family. This can create a sense of accountability and support that can be motivating. |
Developing Long-lasting Habits
- Remember to always give your best effort and understand that your habits may vary depending on your circumstances. It is okay to create habits on top of the other and stop if things change.
- Focus on the daily effort required to achieve your goals. Create a daily routine tracker
- It’s better to concentrate on doing one thing properly rather than attempting to do multiple things simultaneously. Paying attention to the details is important. It’s best to establish one routine at a time, starting with morning, lunchtime, and evening routines. eg incorporating 2-3 servings of vegetables into your meals regularly and reducing your consumption of processed foods can also be beneficial.
- Recognise that even small progress is still progress. It’s important to acknowledge and celebrate your accomplishments, whether it’s trying out a new recipe or meeting your daily water intake goals. Take a moment to congratulate yourself and say out loud, “I did a great job today. I’m proud of myself for drinking 1 litre of water.”
- Celebrate progress, no matter how small it may seem. Treat yourself to a cup of coffee, enjoy a walk by the beach, indulge in a little self-care and buy yourself a gift for yourself.
- Take care of yourself to perform at your best. Discover a self-care regimen that brings you joy. Consider indulging in activities such as facials, self-manicures, and hair upkeep if that makes you happy.
- Fuel your body with simple nutritious food to perform at your best. Plan and prepare your meals with nutritious ingredients.
- It’s important you get adequate sleep, to perform at your best. Set a consistent bedtime every night to improve sleep quality
- Be open to learning and view constructive criticism as an opportunity for growth. This helps with daily progress.
- It’s important to have an open mind and be willing to learn and try new things. Try one new type of food every week.
- Recognizing the importance of taking breaks and making time for recovery is crucial. Plan dates and times for recovery.
- Drop your pride and ask for help when you need it. Have an accountability partner.
Replacing a habit if one is not producing results.
To replace a habit, you need to identify your cue, analyse your routine, and recognize the reward you get from that behaviour.
To replace a habit with a new one, focus on changing your routine, since you may not always be able to change the cue or trigger. By changing your routine, you can develop a new habit that will eventually replace the old one. A routine change for example a drive you take from work that leads you to pass through KFC changing the drive routine may help you get rid of the KFC buying habit.
Positivity Habit
Someone who focuses on positivity understands that
When you miss a day of a healthy routine, try to get back on track as soon as possible. It’s okay to miss one workout or eat something unhealthy occasionally but balance it with healthy choices. If you break a habit, start a new one right away because you know you can’t be perfect, but you can avoid the second mistake.
How I work with you.
I am a Health and Wellness coach specialising in building habits, mindset, and holistic weight loss. I love helping people come up with solutions that work for them for long-term weight loss.
I help you develop lifetime habits and mindsets that will help you lose weight for good and keep it off.
My Coaching Programs are a complete all-in-one habits, mindset and holistic weight loss personal coaching program that gives you everything you need to transform your life.
- knowledge
- systems
- tools
- skills
- structure
- accountability
and support to help you lose weight for good so you can reclaim your freedom, vitality, and quality of life.
All you need to do is take the first step in your transformation
